Wednesday, May 23rd

Deload Week starts today

DB Push Press 12-12-12@60%1RM

&

Band Straight Arm Pulldowns 12-12-12

then,

2 Rounds for time of:

800M Run

30-DB S2OH (40/25’s)

30-Box Jumps (24/20″)

*compare to 10/9/16

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am (10:30 & 11:00 slots are filled) on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.  All other class times and open gym are cancelled for the day.

Tuesday, May 22nd

Full Clean 4-4-4-4@80% 1RM

then,

Buy In: 50 Wall Balls (20/14#)

4 Rounds of:

15-Calorie Row

15-Power Cleans (135/95)

Cash Out: 50 Wall Balls

For time.

 

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am (10:30 slot is filled) on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.  All other class times and open gym are cancelled for the day.

Monday, May 21st

Rest Day.

 

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.  All other class times and open gym are cancelled for the day.

Sunday, May 20th

Skill Practice: HSPU’s (kipping, strict, deficit)

then,

15:00 AMRAP of:

10-HSPU’s

20-KBS (53/35)

50ft KB OH Walking Lunge w/Right Arm (53/35)

50ft KB OH Walking Lunge w/Left Arm

 

*Bonus WOD*

1 Lap Run (480M)

50 Burpees

For time.

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.  All other class times and open gym are cancelled for the day.

*The CrossFit Regionals are live this weekend.  Watch the action at Games.CrossFit.com.

Saturday, May 19th

Deadlifts 4-4-4-4@85% 1RM

then,

3 Rounds for time of:

20 Box Jumps (24/20)

15 Burpees Over Bar

10 Deadlifts (225/155)

 

*Bonus WOD*

3 Rounds for time of:

100ft Sled Pull (+135/90)

15 KB SDHP’s (53/35)

 

**compare both to 5/27/17

 

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.

*The CrossFit Regionals are live this weekend.  Watch the action at Games.CrossFit.com.

*The next Strength Program will start Sunday, May 20th.  For more info email Eric at Fallscitystrength@gmail.com.

Friday, May 18th

Power Snatch 4-4-4-4@80%1RM

then,

50-Double Unders

25-OHS (95/65)

40-Double Unders

20-OHS

30-Double Unders

15-OHS

20-Double Unders

10-OHS

For time.

 

*Bonus WOD*

4 Rounds for time of:

10-Med Ball Cleans (30/20)

15-GHD Situps

20-Walking Lunges holding Med Ball at Chest

 

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.

*The CrossFit Regional start this Friday.  Watch the action at Games.CrossFit.com.

*The next Strength Program will start Sunday, May 20th.  For more info email Eric at Fallscitystrength@gmail.com.

Thursday, May 17th

Rest Day.

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.

*The CrossFit Regional start this Friday.  Watch the action at Games.CrossFit.com.

*The next Strength Program will start Sunday, May 20th.  For more info email Eric at Fallscitystrength@gmail.com.

Wednesday, May 16th

Bench Press 4-4-4-4@85% 1RM

Barbell Rows 4-4-4-4@85% 1RM

then,

21-15-9 each of:

Calorie Row

Ring Dips

rest 1:00, then:

21-15-9 each of:

Calorie Assault Bike

Plyo Pushups (hands come off floor)

for total time.

*The sign up sheet for Memorial Day Murph is up next to the front white board.  We have 15 slots each half hour starting at 10:30am on the 28th so sign up ahead of time!  If you are a visitor and won’t be in before Murph you can email us and we’ll sign you up.

*The CrossFit Regional start this Friday.  Watch the action at Games.CrossFit.com.

*The next Strength Program will start Sunday, May 20th.  For more info email Eric at Fallscitystrength@gmail.com.

Tuesday, May 15th

Back squat 4-4-4-4@85% 1RM

Glute Ham Raise 4-4-4-4 (weighted if possible)

then,

5 Rounds for time of:

10-Back squats (185/125)

20-KBS (53/35)

40-Double Unders

 

*The next Strength Program will start Sunday, May 20th.  For more info email Eric at Fallscitystrength@gmail.com.

 

 

Monday, May 14th

Push Press 8-8-8@75%1RM

Strict Chin Ups 8-8-8 (weighted if possible)

then,

800M Run

20- V Ups

15- S2OH (75/55)

10-Ring Rows

400M Run

30- V Ups

25- S2OH

20- Ring Rows

200M Run

40- V Ups

35- S2OH

30- Ring Rows

for time.

*compare to 4/15/17

 

*The next Strength Program will start Sunday, May 20th.  For more info email Eric at Fallscitystrength@gmail.com.